The abdomen is comprised of three major muscles: the transverse abdominis, rectus abdominis, and obliques. The textbook "Essentials of Anatomy and Physiology, Fifth Edition," describes the transverse abdominis as the muscle which runs laterally across the waistline, the rectus abdominis as running from sternum to pubic bone, and the obliques running along either side of the torso. Hard abdominal exercises work all three, and strengthen the deepest layers of abdominal muscle.
Push-Up Knee Tuck
This is an advanced move, and works the entire body. Begin in plank position, preparing to do a standard push-up. Engaging your abs, keep your hips in line with your shoulders as you lower your torso toward the ground until it is just a couple inches above. While you're holding your low push-up, hovering above the ground, bring your right knee toward your chest. Release back to plank, and push back up. Lower your torso, hover above the floor and tuck your left knee into your chest before pushing back up. "This is not for the faint of heart," said American College of Sports Medicine-certified personal trainer Shelby Young. "This is a really advanced exercise that not everyone will be able to do. It will also really, really work your abs so it's worth it."
Stability Ball Pike
Using a large stability ball makes any abdominal exercise more challenging, because the ball provides an unstable surface on which you perform the exercise. Begin with your torso draped over the ball, and your hands and knees on the floor. Walk your hands out long until you are in plank position, with the ball under your feet. Press your feet and toes into the ball, engaging your legs, and pull the ball in toward your chest. Unlike a knee-tuck, you'll need to lift your hips skyward, keeping your legs straight the whole time to make an upside-down "V" with your body. Contracting your abs, slowly roll back to plank position.
Russian Twist
Russian twists work the obliques and transverse abdominis through quick, smooth rotations of the torso. Begin sitting on the floor, with your knees bent in front of your chest. Lean back until you feel your abs engage, and lift both feet off the ground; keep your spine straight. Grab a weighted medicine ball, and hold it near your chest. Twist your torso to the right, lightly touching the ball to the ground, then twist to the left, making a half-circle. Keep your abs tight and contracted the whole time, to ensure you're using them to control the movement and keep your spine from rounding. "Twists are really effective in working the abs," says Young. "Rotations really work the deeper muscles and also work the obliques, or love handles, which is often a tough place to lose fat from."
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon,Tina Sanders; 2007
- Shelby Young, American College of Sports Medicine-certified athletic performance specialist; Hampshire Hills Sports and Fitness Club; Milford, NH
Member Comments